How to Use: Add them to salads, smoothies, or soups.
4. CITRUS FRUITS (ORANGES, LEMONS, GRAPEFRUITS)
Why: Packed with vitamin C, essential for collagen production.
How to Use: Eat fresh or squeeze into water for a refreshing drink.
5. NUTS AND SEEDS (ALMONDS, WALNUTS, CHIA SEEDS, FLAXSEEDS)
Why: Rich in omega-3s, vitamin E, and anti-inflammatory compounds.
How to Use: Snack on a handful daily or sprinkle over oatmeal or yogurt.
6. BERRIES (BLUEBERRIES, STRAWBERRIES, RASPBERRIES)
Why: High in antioxidants that combat inflammation and protect cartilage from oxidative stress.
How to Use: Enjoy as a snack or add to smoothies and cereals.
7. AVOCADO
Why: Contains healthy fats and vitamin E, which reduce inflammation and promote cartilage health.
How to Use: Add to salads, toast, or smoothies.
8. GARLIC AND ONIONS
Why: Contain sulfur compounds that support cartilage repair and reduce joint pain.
How to Use: Incorporate into daily cooking for flavor and health benefits.
9. WHOLE GRAINS (QUINOA, BROWN RICE, OATS)
Why: Provide complex carbohydrates that fuel joint repair and reduce inflammation.
How to Use: Swap refined grains for whole grains in meals.
